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Weigh and measure everything that you cook and eat! Most of us suffer from proportion distortion and underestimate what we eat. When you take the time to measure liquids and weigh solids, you will come to learn just how much you're eating!
But a good set of measuring spoons and cups and a good digital kitchen scale -- it will be worth every dime!
I like to keep measuring cups that range from a teaspoon all the way to a cup and a scale, on my kitchen counter all day. That way I can easily measure whatever I eat through out the day. This really helps me keep portion control in check.
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